This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
mki12 on December 07, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Biceps, Back, Triceps, Forearms, Abs, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press85 lbs.1060
105 lbs.1060
105 lbs.1060
Decline Barbell Press55 lbs.860
75 lbs.660
75 lbs.860
Incline Barbell Press55 lbs.1060
55 lbs.1060
75 lbs.1060
Flat Bench Dumbbell Flyes10 lbs.1060
15 lbs.1060
15 lbs.1060
Pushups-5060
Biceps
Incline Dumbbell Curls25 lbs.2060
25 lbs.2060
25 lbs.2060
Seated Hammer Curls25 lbs.2060
25 lbs.2060
25 lbs.2060
Standing Alternate Dumbbell Curls25 lbs.1060
25 lbs.1560
25 lbs.2060
Standing Barbell Curls55 lbs.1060
55 lbs.1560
55 lbs.1560
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press75 lbs.12120
80 lbs.10120
85 lbs.8120
90 lbs.6120
Barbell Bench Press85 lbs.12120
100 lbs.8120
110 lbs.6120
115 lbs.5120
Cable Crossovers20 lbs.10120
30 lbs.8120
30 lbs.6120
40 lbs.5120
Pec Deck Flyes50 lbs.10120
50 lbs.10120
50 lbs.10120
50 lbs.10120
Back
Wide-Grip Front Pulldowns65 lbs.12120
75 lbs.10120
80 lbs.8120
85 lbs.6120
Wide Grip Front Chin-Ups-15120
-15120
-15120
-15120
Seated Cable Rows65 lbs.12120
70 lbs.10120
75 lbs.8120
85 lbs.5120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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